Exercise Your Pelvic Floor – Build Strength & Coordination

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Strong pelvic floor muscles are crucial for your health in the bathroom, the bedroom, and they can even help contribute to better posture. However, most of us have no idea where these mysterious muscles are, let alone how to train them. In this video, I’ll show you how.

Pelvic floor problems are extremely common after childbirth, in the second half of life, and are more common in people living sedentary lives. The good news is that just like your hamstring muscles or your bicep muscles, you can also train your pelvic floor muscles for strength and coordination.

There are 11 different muscles that make up your pelvic floor, some large, some tiny, and while some practices attempt to isolate specific muscles or pairs of muscles, for accessibility and quick progress, I’d encourage you to focus on engaging and lifting all of those muscles together. In this video, I’ll share with you a simple but extremely effective daily exercise – plus a breathing technique – that will help you gradually build strength and coordination in your pelvic floor. Let’s get started!

VIDEO CONTENTS
00:00 Pelvic floor
00:13 Pelvic floor problems
02:31 Pelvic floor anatomy
03:10 How to feel your pelvic floor
04:28 Breathing diaphragm vs pelvic floor diaphragm
05:19 Reverse breathing technique
05:35 Tips for practice
06:27 Pelvic floor squat walk


ANATOMY
There’s a group of muscles at the base of your pelvis called levator ani, which includes three primary muscles that make up your pelvic floor – the puborectalis, pubococcygeal, and iliococcygeal muscles. These key muscles control your urine, bowel, and ejaculation, and in women they also support the uterus. They also affect your posture. Weakness in these muscles can cause problems.

A key thing to remember is that your pelvic floor diaphragm and your breathing diaphragm have a paradoxical relationship – when you exhale you can squeeze your pelvic floor muscles much easier, when you inhale it’s much harder to squeeze those muscles. In our exercises we'll work at the bottom of the exhale, where your breathing diaphragm is relaxed and there’s more space to squeeze.

DISCLAIMER – this video is for educational purposes only. If you have major pelvic floor dysfunction, please check with your doctor before practicing any self-care routine.

EXERCISES WE'LL LEARN
1) Reverse Breathing
2) Pelvic Floor Squat Walk

WANT MORE?
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My podcast: http://www.LucasRockwoodShow.com
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